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These are external links and will open in a new window. Is being stuck at home making you feel sluggish? These exercises could help give your body a boost.

Personal trainer, farmer and Instagrammer Tom Kemp demonstrates how you can keep mobile while spending more time at home during the coronavirus outbreak.

The year-old, based in Essex, shows a workout that can be done at home and in the garden. He also includes options for people who find exercise more of a challenge.

England selected Local News Regions Essex selected. Video duration Beat the home-working fatigue with these exercises Jump to media player Feeling sluggish while stuck at home?

Try these exercises from an Essex farmer and personal trainer. Meet the coronavirus community heroes Jump to media player From cooking for the elderly to offering lifts, communities are pulling together.

The uplifting way to self-isolate Jump to media player Suzi and David Ashcroft have an innovative solution to getting supplies without leaving their home.

Resilience is our ability to bounce back from adversity and challenge such as the current crisis , to remain optimistic in the face of disappointment, to develop a learning mindset…and to build networks of support, particularly effective for increasing productivity.

He has tested oxytocin our social bonding and trust chemical levels in the bloodstream of thousands of employees across many industries and cultures and has shown that trust and purpose reinforce each other, creating a mechanism for high oxytocin levels over a longer period.

Robust networks and finding support, both boost oxytocin, which helps build trust — and, therefore, are a key part of our happiness and a cornerstone of our resilience.

Building and maintaining those support networks is especially important in the midst of this crisis because we are not able to spend time with each other in person, reducing our oxytocin levels.

Make a concerted effort to leverage your personal and professional networks by reaching out to people across your network to offer support.

If meeting via videoconference, make eye contact through the camera lens to boost oxytocin in others even from a distance. Another key component of Resilience is relaxation and recovery.

Sometimes lack of motivation and productivity are related to being overworked. If you find that you are working harder or longer hours than usual and with fewer boundaries in the midst of this crisis, make sure that you are allowing enough time for restorative activities.

Life is a balancing act of effort and recovery. After pushing ourselves, we must allocate time for recovery. Try the following:.

Endurance refers to mental toughness, perseverance and planning. When working on something that requires extreme patience or a sustained effort over the long term, we need endurance.

To keep those walls wide and strong and the light switched on, especially when the going gets tough, these techniques will help increase your motivation, and in turn, your productivity:.

Allocate the first two hours of the day to key tasks. Tackling important tasks early elevates testosterone because confronting tasks, rather than postponing or avoiding them , gives you a sense of moving bravely into new territory.

Dopamine is also boosted because you will feel the reward of achievement. Starting the morning with a clear head, when memory is sharp and you are able to quickly absorb information, also enables acetylcholine to balance adrenalin.

This confidence and motivation will carry throughout the rest of your day, even if your brain is not quite as sharp as the day progresses. Conversely, procrastination and avoidance lower dopamine levels and increase cortisol levels, perpetuating the cycle of demotivation and lack of productivity.

Self-appreciation and encouragement for and from those around us enable us to endure the difficulties of whatever Endurance Tunnel we are in. It is important to celebrate our own successes and give and receive appreciation in order to fuel dopamine levels that allow us to focus on challenging goals.

We need each other, and the support and appreciation we give and receive is an important part of being motivated. Motivation is improved when we are aligned with our values and core purpose, doing work that puts us in our element, and using our strengths to the fullest.

Becoming more conscious of those deep motivations enhances our productivity and makes it more likely that we will persevere. Language plays a big part in how motivated people feel.

We need to use a language of ownership v. Then provide feedback to each other. This practice develops autonomy and relatedness, two critical factors for motivation identified by Edward Deci and Richard Ryan in their book Self-determination Theory: Basic Psychological Needs in Motivation, Development, and Wellness.

Developing a culture where individuals can be autonomous high dopamine and testosterone yet strongly bonded high oxytocin creates the conditions for ongoing motivation and productivity.

With these Physical Intelligence techniques, you should be able to motivate yourselves and others, enhancing productivity throughout this crisis and beyond.

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